Brown rice is a great staple which is abundant in magnesium, and a good source of vitamin B3 and B6. To retain as many nutrients as possible, wash the rice with a minimum amount of water and don’t boil in excess water.
Quinoa is a popular grain in salads, packed lunches and even desserts. It is a complete protein, and contains all the essential amino acids. It’s also the perfect way to add fibre, iron, zinc and potassium to your diet. Being gluten-free, quinoa is an excellent option for people with gluten intolerance.
Buckwheat is an easy-cook and versatile grain. Add it to salads, soups, or substitute it for oats at breakfast. Buckwheat flour makes delicious pancakes and muffins. Similar to quinoa, it is also an excellent source of protein. It is rich in selenium, folate, iron, zinc, copper and phosphorus. Like quinoa, simply cook one part grain to two parts water. Once boiling, reduce the heat and simmer for around 10 minutes. Try to vary the grains in your daily meals as part of a balanced diet which includes plenty of vegetables and some fruit.
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